Shin Carbs suna Shaɗawa? Abin sani

Wadatacce

• Menene carbi?
• Shin carbs suna jaraba?
• Shari'ar jaraba da jaraba
• Shari'ar da ake yi da jaraba
• Wadanne carbi ne suka fi yawan jaraba?
• Yadda ake cin nasara sha'awar marmari
• Layin kasa

Hujjojin da ke tattare da carbi da rawar da suke takawa a cikin lafiyar lafiya sun mamaye tattaunawar abincin ɗan adam kusan shekaru 5.

Kayan abinci na yau da kullun sun faɗo da shawarwari sun ci gaba da canzawa cikin sauri kowace shekara.

A lokaci guda, masu bincike suna ci gaba da gano sabon bayani game da yadda jikinka yake narkewa da kuma amsawa ga carbs.

Sabili da haka, har yanzu kuna iya mamakin yadda ake haɗa carbs a cikin lafiyayyen abinci, ko me ke sa wasu ƙwayoyin carbin su yi wuya a ce a wasu lokuta.

Wannan labarin yana nazarin binciken da ake yi yanzu akan ko carbs suna jaraba, da kuma abin da wannan ke nufi don rawar da suke takawa a cikin abincin ɗan adam.

Menene carbi?

Carbohydrates suna daya daga cikin manyan kayan abinci da jikinka yake bukata.

A hakikanin gaskiya, daga dukkan nau'ikan abinci mai gina jiki, carbs ana iya cewa shine mafi mahimmancin tushen kuzari don ƙwayoyin jikinku, kyallen takarda, da gabobinku. Ba wai kawai ƙwayoyin carbi ne ke samar da makamashi ba, har ma suna taimakawa wajen adana shi (1).

Duk da haka, yin aiki azaman kyakkyawan tushen kuzari ba shine aikin su kawai ba. Hakanan Carbs suna aiki ne a matsayin share fage na ribonucleic acid (RNA) da deoxyribonucleic acid (DNA), bayanan jigilar kwayoyin halitta, da aiwatar da siginar samar da kwayar halitta ().

Lokacin da kake tunani game da carbs, galibi nau'ikan abinci na farko da ke zuwa tunani shine ɗakunan carbi mai ladabi kamar kek, waina, kek, kek, gurasar fari, taliya, da shinkafa.

Kayan aikin sunadarai ya hada da abubuwa uku na farko - carbon, hydrogen, da oxygen.

Koyaya, yawancin lafiyayyun abinci sune maƙera, kamar 'ya'yan itace, kayan lambu, legumes, da burodi mai yalwa, taliya, da shinkafa.

Carbs ɗayan manyan ƙwayoyin cuta ne waɗanda jikinka ke buƙata. Ana buƙatar su don ayyuka da yawa, gami da samarwa da adana makamashi.

Shin carbs suna jaraba?

Wataƙila kun lura cewa yana da wuya a tsayayya wa tarkacen abinci a wasu lokuta, musamman maƙarar da ke cike da ingantaccen sukari, gishiri, da mai.

Mutane da yawa sun yi mamakin idan wannan lamari ne na ƙarfin zuciya, halaye na ɗabi'a ko halayyar mutum, ko ma da sunadarai na kwakwalwa.

Wasu mutane ma sun fara yin tambaya ko carbs na iya zama jaraba kamar yadda sauran abubuwa ko halaye ke iya zama (,).

Wani babban binciken da aka gabatar ya nuna kwararan shaidu cewa abinci mai yawan-motsa jiki yana motsa yankuna na kwakwalwa wadanda suke hade da buri da lada ().

Wannan binciken ya gano cewa maza da ke da kiba ko nauyin da ya wuce kima sun nuna aikin ƙwaƙwalwa mafi girma da kuma mafi yawan rahoton yunwa bayan sun ci abinci mai girma na GI, idan aka kwatanta da abinci mai ƙarancin GI ().

GI yana nufin alamar glycemic, gwargwadon yadda carbs a cikin abinci ke shafar matakan sukarin jini. Abincin da ke da babban GI yana ƙaruwa matakan sukarin jini fiye da na abinci mai ƙarancin GI.

Wannan yana nuna cewa buƙatar ɗan adam don ingantaccen carbs na iya samun alaƙa da kimiyyar ƙwaƙwalwar ƙwaƙwalwa fiye da yadda aka yi imani da farko.

Researcharin bincike ya ci gaba da tallafawa waɗannan binciken.

Shari'ar jaraba da jaraba

Wasu masu bincike sun tafi har zuwa bayar da shawarar cewa karafunan da aka tace a cikin fructose suna da kayan maye wadanda suka yi kama da na barasa. Fructose shine sukari mai sauƙi wanda aka samo a cikin 'ya'yan itace, kayan marmari, da zuma.

Waɗannan masana kimiyya sun gano cewa, kamar barasa, fructose yana haɓaka haɓakar insulin, matakan kitse mara kyau a cikin jini, da kumburin hanta. Ari, yana ƙarfafa hanyar kwakwalwar kwakwalwar ku ().

Wannan hanyar tana haifar da ci kuma yana tasiri tasirin cin abinci ta hanyar tsarin jin daɗi da lada maimakon ya dogara da ainihin yunwa ta zahiri ko ainihin buƙatun kuzari.

Ba wai kawai juriyar insulin, kumburi, da matakan mai mai kyau ba ne ke kara barazanar rashin lafiyar ka ba, amma kara karfi a hanyan hedonic na iya sake maido da matakin kitse wanda jikinka yake so ya adana, yana taimakawa wajen kara nauyin jiki (,,).

Carananan carbin GI waɗanda ke haɓaka saurin canje-canje ga insulin da matakan sukarin jini suma sun bayyana sun shafi matakan dopamine. Dopamine mai kwakwalwa ne a cikin kwakwalwarka wanda ke aika sakonni tsakanin kwayoyin halitta kuma yana tasiri yadda kake jin dadi, lada, har ma da motsa rai ().

Bugu da ƙari kuma, wasu bincike a cikin beraye sun nuna cewa ba da damar samun lokaci zuwa sukari da cakudadden abinci na iya haifar da halayyar da ke nuna madubin ido da ake yawan gani tare da shan ƙwayoyi ().

Nazarin na biyu ya yi amfani da irin wannan samfurin, yana ba da damar beraye samun lokaci zuwa maganin sukari 10% da cakudadden abincin abinci wanda ya biyo bayan lokacin azumi. A lokacin da bayan azumi, berayen sun nuna halaye irin na damuwa da raguwar dopamine ().

Yana da mahimmanci a lura cewa yawancin binciken gwajin da aka gudanar har yanzu akan carbs da jaraba sun faru a cikin dabbobi. Saboda haka, ana buƙatar ƙarin karatun ɗan adam da tsaurarawa (13,).

A cikin wani binciken, matan da ke da shekaru 18 zuwa 45 wadanda ke da saurin cin abinci sun fi iya zabar abin sha mai yalwa a kan mai wadataccen furotin bayan an shiga cikin wani yanayi na bakin ciki - koda kuwa makantar da abin sha yake () .

Haɗin tsakanin abinci mai wadataccen yanayi da yanayi shine ka'ida ɗaya kawai game da carbs na iya zama wani lokacin jaraba ().

Shari'ar da ake yi da jaraba

A gefe guda, wasu masu bincike ba su gamsu da cewa carbs suna da nishaɗi da gaske ba).

Suna jayayya cewa babu isasshen karatun ɗan adam kuma sunyi imanin cewa yawancin bincike a cikin dabbobi yana nuna halaye irin na ɗabi'a daga sukari kawai a cikin yanayin samun lokaci zuwa sukari musamman maimakon daga tasirin kwayar cutar ƙwayoyin cuta gaba ɗaya ().

Sauran masu binciken sun gudanar da bincike a cikin daliban jami'a 1,495 inda suka tantance daliban da alamun shan kayan abinci. Sun yanke shawara cewa yawan adadin kuzari a cikin abinci da ƙwarewar abinci na musamman sun fi tasiri akan cin abincin kalori fiye da sukari shi kaɗai ().

Bugu da ari, wasu sun yi jayayya cewa yawancin kayan aikin da aka yi amfani dasu don kimanta dabi'un dabi'un cin abincin sun dogara ne da kimar kai da rahotanni daga mutanen da ke halartar binciken, wanda ya bar dakin da yawa don rashin fahimtar ra'ayi ().

Wasu shaidu sun nuna cewa cin abinci mai yawa zai iya motsa nau'ikan aikin kwakwalwa fiye da abinci mai ƙarancin abinci. Musamman, carbs yana bayyana yana shafar sassan kwakwalwar da ke da alaƙa da jin daɗi da lada.

Wadanne carbi ne suka fi yawan jaraba?

A cikin 2009, masu bincike a Yale sun ƙaddamar da sikelin Abincin Abincin Yale (YFAS) don samar da ingantaccen kayan aikin awo don kimanta halayen cin abincin jaraba (,).

A cikin 2015, masu bincike daga Jami'ar Michigan da Cibiyar Binciken Kiba ta New York sun yi amfani da sikelin YFAS don auna dabi'un kama-ɗabi'u kamar ɗabi'ar ɗalibai. Sun kammala babban-GI, mai ƙiba, da abincin da aka sarrafa sunada alaƙa da jarabar abinci ().

Shafin da ke ƙasa yana nuna wasu daga cikin matsalolin abinci mafi matsala don cin abincin jaraba da nauyin glycemic ɗin su (GL) ().

GL shine ma'auni wanda yayi la'akari da GI na abinci da girman girman sa. Idan aka kwatanta da GI, GL galibi shine mafi daidaitaccen ma'auni na yadda abinci ke tasiri matakan sukarin jini.

Ban da cuku, kowane ɗayan manyan 10 mafi yawan abinci mai haɗari bisa ga ma'aunin YFAS ya ƙunshi adadi mai yawa na carbs. Duk da yake yawancin cuku har yanzu suna ba da wasu ƙwayoyin, ba shi da nauyi kamar sauran abubuwa a jerin.

Bugu da ƙari, yawancin waɗannan abincin ba wai kawai suna cikin ƙwayoyin cuta ba ne kawai amma har da sukari mai ladabi, gishiri, da mai. Ari da, ana cinye su sau da yawa a cikin sifofin da aka sarrafa sosai.

Sabili da haka, har yanzu akwai sauran abubuwa da yawa game da alaƙar da ke tsakanin waɗannan nau'ikan abinci, ƙwaƙwalwar mutum, da halayyar kama-ɗaka kamar cin abinci.

Ana sarrafa nau'ikan carbi mafi yawan jaraba sosai, kamar su mai ƙiba, sukari, da gishiri. Hakanan yawanci suna da babban nauyin glycemic.

Yadda ake cin nasara sha'awar marmari

Kodayake bincike ya nuna cewa carbs suna nuna wasu kaddarorin jaraba, akwai dabaru da yawa da zaku iya amfani dasu don shawo kan sha'awar carbs da sauran abinci mara kyau.

Ofayan matakai mafi ƙarfi da zaku iya ɗauka don dakatar da sha'awar carb shine kawai shirya musu tun kafin lokaci.

Kasancewa da shirin aiwatarwa a hankali ga waɗancan lokutan lokacin da buƙatun sha'awa zasu iya taimaka muku jin shirye da ƙarfi don barin kayan abinci mai ɗamarar carb da yin zaɓi mafi ƙoshin lafiya a maimakon haka.

Dangane da abin da shirin aikinku ya ƙunsa, tuna cewa babu wata amsa madaidaiciya ko kuskure. Dabaru daban-daban na iya aiki mafi kyau ko mafi muni ga mutane daban-daban.

Anan ga wasu ra'ayoyin da zaku iya gwadawa:

• Cika furotin da farko. Dukkanin dabbobin da kayan lambu na furotin, gami da nama, ƙwai, tofu, da wake, sanannu ne don taimaka muku kasancewa cikakke na tsawon ().
• Ku ci ɗan 'ya'yan itace mai yalwar fiber. Ba wai kawai zaren cikin 'ya'yan itace ya cika ku ba, amma sugars ɗin ta na iya taimakawa wajen gamsar da sha'awar abu mai daɗi ().
• Kasance cikin ruwa. Wasu bincike sun nuna cewa rashin ruwa a jiki na iya jawo sha'awar gishiri. Tunda yawancin abinci mai gishiri shima yana da ɗumbin yawa, shan ruwa a kullun yana iya kawar da sha'awar abinci iri biyu ().
• Samun motsi. Levelsarfafa matakan aikin ku tare da matakai, horo mai ƙarfi, ko kowane motsa jiki da kuka zaɓa yana haifar da sakin jin daɗin ƙyamar endorphins daga kwakwalwarku wanda zai iya katse sha'awar motarku (,).
• San saba da abubuwan da ke jawo ku. Ka mai da hankali sosai kan waɗanne abinci ne ya fi maka wuya ka guji kuma ka shirya kanka don kasancewa tare da waɗancan abinci masu haifar da abinci kafin lokaci.
• Yi sauƙi a kanka. Babu wanda yake cikakke. Idan kun ba da sha'awar sha'awar carb, kuyi la'akari da abin da zaku iya yi daban a gaba. Kar ka doke kan ka akan sa. Kamar dai kowane abu ne, koya don kewaya sha'awar carb yana ɗaukar aiki.

Dabaru daban-daban na iya taimakawa wajen yaƙi da sha'awar sha'awar carbs. Waɗannan sun haɗa da motsa jiki, kasancewa cikin ruwa, saninka da abinci mai jawowa, da kuma cika lafiyayyun 'ya'yan itace, kayan lambu, da sunadarai.

Layin kasa

Carbs shine asalin tushen kuzarin jikinku.

Wasu carbi, kamar 'ya'yan itace, kayan lambu, da hatsi, suna da lafiya ƙwarai. Sauran carbs ana iya sarrafa su sosai kuma suna da yawan gishiri, sukari, da mai.

Bincike na farko game da carbs yana ba da shawarar cewa za su iya nuna abubuwan kama-da-maye. Sun bayyana cewa suna motsa wasu sassan kwakwalwa har ma suna tasiri iri da yawan sinadaran da kwakwalwarka ke fitarwa.

Koyaya, ana buƙatar ƙarin bincike mai tsauri a cikin mutane don gano ainihin yadda waɗannan hanyoyin a kwakwalwa ke shafar carbs.

Wasu daga cikin mafi yawan karɓaɓɓun ƙwayoyin cuta suna kama da kayan abinci masu sarrafawa sosai kamar pizza, kwakwalwan kwamfuta, waina, da alawa.

Koyaya, akwai fasahohi daban-daban da zaku iya ƙoƙari don yaƙar sha'awar sha'awar carb. Yi la'akari da gwada wasu don koyon abin da ya fi dacewa a gare ku.